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November 30, 2017

Strict Press

1-1-1-1-1

WOD

8 Min Ladder

2,4,6,8

Push press (115/75)

Burpees Box jumps

November 29, 2017

15 Min EMOM

Min 1: 200/150M Row

Min 2: 20 Medball sit-ups (20/14)

Min 3: 20 KBS

Min 4: 60 DU

Min 5: 20 Push ups

November 28, 2017

Deadlift

1-1-1-1-1

WOD

21-15-9

DB Snatch (45/35)

DB Lunge

Burpees

November 27, 2017

5 RFT

5 DL (185/125)

7 Front Squats

9 T2B

November 22, 2017

Tabata back Squat 95/65

Rest 1 minute

Tabata L-Sit

Rest 1 minute

Tabata DB Bent Over Rows 25/15

Rest 1 minute

Tabata Handstand Hold

Rest 1 minute

Tabata Row (cal)

November 21, 2017

Strength:  Power Snatch 5x3

30-20-10

SDHP 75/45

Push press

November 20, 2017

30 OHS 95/65

15 Bar Muscle Ups

20 OHS

10 Bar Muscle Ups

November 17, 2017

Partner WOD

8 RFT

Alt rds with Partner

12 DL(135/95)

9 Hang Cleans

6 S2OH

November 16, 2017

Strength

Push Press

5x3

WOD

10 Min AMRAP

5 Strict Press @60% 

10 Sit ups

5 HSPU

20 DU (3:1)

November 15, 2017

WOD

4 rds

4 Min On

2 Min Off

10 Alt DB Snatch(53/35)

12/10 Cal Row

10 Pull ups

10 DB goblet squats

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